5-MINUTE FRIDAY: Are You Letting The Small Details Keep You From Starting?

The starting line is right in front of you, but are you standing in your own way? Talking about how this regularly plays out, and answering a listener question about how to nail a pull-up (or three).

MENTIONED IN THIS EPISODE

194. Nneka Ogwumike, WNBA Player

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Episode Transcript

Speaker 1 (00:22):
Hey, everyone, Emily a body here. You are listening to
five Minute Friday from Hurdle. Oh man, it's so good
to be here. I feel like I am turning the
corner that is seasonal depression. If I'm being entirely transparent,
I feel like maybe have mentioned this. I've just been
having a hard time over here a little bit. And

(00:42):
also I recognize that I have a lot of tools
in my toolbox, and so it's a little bit of
and it's recognizing and validating that I am allowed to
be feeling some kind of way, and also realizing that
I have the tools and tricks that I need and
the supports that I am so lucky to have to

(01:03):
navigate through it. But yes, the sun is now coming
up closer to six point thirty here in New York.
And when I tell you, the first day that I
noticed it, it was on Monday, and I felt like
a completely new human. It really made me think about
that quote from Neco Gumakay when her and I spoke,

(01:23):
and she said to me in our conversation that for
her depression was like you knew the sun was outside,
but you couldn't open the curtains. And I opened my
curtains on Monday, and I thought to myself, Wow, what
a privilege it is to open the curtains and see
the sun at this time. And I just felt really optimistic.
And if you're feeling that way too, then I'm happy

(01:46):
for you. And if you're not feeling that way, then
you're also not alone in that. I want to talk
today about the little details that sometimes get in the
way of us beginning or us making progress. When I
started running back in I want to say it was
twenty twelve, I had a lot of questions and there
were a lot of things that I didn't know. There

(02:07):
was a lot of God unknown about the clothing that
I should be wearing or if I was doing it right.
And I knew at the time that I had this
goal that felt bigger than me, and that goal back
in twenty twelve was to lose weight. And so I
had the understanding that I couldn't allow all of these

(02:28):
little questions, all of this unknown to get in the
way of my starting line.

Speaker 2 (02:35):
I just went for it.

Speaker 1 (02:36):
And although maybe it wasn't quote unquote right that there
were things that I was doing wrong, I certainly wasn't
warming up or cooling down there were things that weren't
as a quote unquote should be, but I went ahead
and did it anyway, and by being brave enough to begin,
I made progress on my goal. Now every day, whether

(03:00):
it's over on Instagram, in my direct messages, or in
my email, feel free to always shoot me a message
over at Hello. At hurdle US, I am getting very specific,
particular questions, often from individuals who are interested in beginning,
whether that's beginning a strength training program, or starting running,
or breath work or you name it right, so many

(03:22):
different aspects of wellness, and it's so exciting that you
are excited about beginning your journey to living more well.
But what I see in these questions is a lot
of harping on the small stuff. And if we harp
on the small stuff, if we obsess over the details
rather than beginning, that is just you standing in your

(03:45):
own way, and we don't have time for that. Right,
Do not let the small stuff be the thing that
prevents you from beginning. When I tell you that the
starting line that you are after, you are standing at
right now, you can begin at any moment if you
just step to the side and get out of your

(04:06):
own way. My question for you this week, when we're
talking about the small stuff, What are you doing this with?
What starting line are you standing in front of right now?
And you are dilly dallying? And why think about that
a little bit? What is it that's holding you back?
Are you scared of change? Understandable? I get it, I've

(04:27):
been there, But maybe today is the day that you
say I'm gonna get out of my own way. What
starting line are you standing at right now? And what
are you going to do today to get one inch
closer and just begin? And now a listener question. Hey, Emily,

(04:48):
my name is Tara. I've been listening to the show
for as long as I can remember at this point
and really appreciate all the content that you put out
into the world. I am writing today specifically to ask
about pull ups. See that you have managed to get
a few of them in a row now over on Instagram,
and I'm wondering what your process has been like, how
you develop the strength to get a pull up transparently.

(05:11):
It's been a goal of mine for some time now,
but I truly feel like it will never ever happen.
Thanks so much for your insight and again, love the show. Hi, Tara, Hi,
everyone that's been asking me questions like this, I will
say this.

Speaker 2 (05:24):
You have to train the.

Speaker 1 (05:25):
Muscle groups involved with getting whatever goal it is that
you're after. So if you want to become a faster runner,
for instance, you're going to need to train your posterior chain.
That's a synchronized system where each of the muscle groups
play a specific role to ensure optimal running efficiency in
Layman's terms, your loots, your ham strings, both of those
things power the stride, and then your calves they provide propulsion,

(05:48):
and the spinal erectors they maintain posture and balance.

Speaker 2 (05:51):
It's a whole system there, and by.

Speaker 1 (05:53):
Strengthening those muscles you can become a faster and more
efficient runner. When it comes to the pull up, there
are different muscle groups that are involved in the upper
body to get that maneuver, specifically lats, rhomboids, traps, shoulders,
and posterior deltoids. Those are all upper body and a
little bit of core muscles. And so, knowing that I

(06:17):
was doing workouts and exercises that involved strengthening those muscles
and that overall muscle group, when I went to go
try my first pull up in god about eight years unassisted.
I had the confidence to give it a try because
I knew I had been putting the work in on

(06:38):
those specific muscles. And also if you're not sure where
to begin with this, I would say it's always a
good thing to do pull ups assisted right so you
can start to feel these different muscle groups turn on.
In terms of movements, I will say that really helpful
exercises if you want to master a pull up include

(06:59):
things like negative pull ups, eccentric pull ups, bent over
dumbbell rows, band assisted pull ups, biceps curls, god inverted
rose so using something like a TRX or a barbell
that is on a rack. Also hollow holds good for
the core. And lastly, lap pull downs. That's a lot
of options there for you. Now, last thing I'll say

(07:22):
here is when working any muscle group, you want to
give that muscle group at least about forty eight hours
for recovery. What happens when you do put your muscles
under tension is that small tears happen.

Speaker 2 (07:33):
This is completely natural, it's nothing to worry about.

Speaker 1 (07:35):
But those tears need time to repair, and that process
of them repairing is how you get stronger. So don't
go into the gym every single day and do a
slew of the exercises that I just said. Instead, make
sure to give it time so that your muscles can recover,
you can get stronger and work toward that ultimate.

Speaker 2 (07:54):
Goal of nailing a pull up. I hope that was helpful.

Speaker 1 (07:59):
Again, I feel like when I talk about this stuff,
it's important to make sure that I reiterate I am
a certified trainer, and although I am not actively training
anyone right now, my goal through getting that certification was
to make sure that I provide good, safe information to
anyone that's listening here, and also when I talk to experts,

(08:20):
I make sure that they are offering you good safe
information as well. Make sure you're following along over on
social It's at Hurdle podcast. I am over at Emily
a Body and I want your listener questions, so send
them in the email for that again is hello at
hurdle dot us.

Speaker 2 (08:37):
Another hurdle conquered. Catch you guys next time